by Kelly Atkinson | Apr 13, 2022 | WOD
A. Warm up: Banded lat stretch Lunge with lateral rotation lateral box step ups into: 5 sets: Ring row + low ring muscle up transition + ring dip B. 3 x TRI SET 12 Wide grip bent over row (maintain the same load throughout, focus on LAT engagement) 30s chin...
by Kelly Atkinson | Apr 12, 2022 | WOD
PAIRS 10 rounds of DB CINDY (each) (X1 22.5/15) You can only change sections when your partner has completed 10 rounds of DB CINDY Before you being a new round of CINDY the ‘resting partner’ must complete 13/9 calories on a machine. DB Cindy = 5 pull...
by Kelly Atkinson | Apr 11, 2022 | WOD
Squat cleans: Using 90% of your 3rm front squat for 4 x 1 squat clean B. Front squats: Using 100% of your 3rm front squat for 6 x 1 C. 21-15-9 Clusters (50/35) HSPU
by Kelly Atkinson | Apr 11, 2022 | WOD
Next weeks opening times: Good Friday: 9:30 – 10:30 class – Gym open until I’ve finished my never ending bike so 2:30/3pm ish! Saturday: 10am class as normal Sunday: Closed Monday: Closed (Possible open gym Times TBC) Tuesday: Back to normal...
by Kelly Atkinson | Apr 10, 2022 | WOD
A. Jerks Split ‘Jerk balance’ B. 6 x 2 – warm up weights throughout but still building! Jerks – 5 x 2 jerk balance, build to a heavy 2 AMARAP 9 Ladder reps; (+2) 2 hang clean and jerks (60/40) 2 burpees over bar 2...
